18161 Edison Avenue,
Chesterfield, MO 63005
Units F,G & H
(314) 677-7000

Saturday

Pre WOD In teams of two, complete: 100 Pull-Ups 400 Meter Farmer’s Carry (heavy, swap weights as often as needed) 100 Wall Ball shots 400 Meter Farmer’s Carry 100 Burpee Box Jump-Overs (24″/20″) 400 Meter Farmer’s Carry
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Friday

WOD Partners alternate whole rounds for time and complete four rounds each of: Row 250 Meters 5 Kettlebell or Dumbbell Single-Arm Push Press (each arm) 10 Goblet Squats Run 400 Meters (Partner A completes 250 meters, Single-Arm Press x 10 total reps, Goblet Squats x 10 reps, and...
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Thursday

Pre WOD Four sets of: Dumbbell Walking Lunges x 20 steps Rest 90 seconds Ring Dips (Strict) x Max Reps Rest 90 seconds WOD Complete as many rounds and reps as possible in 10 minutes of: 5 Power Cleans (135/95 lbs) 10 Strict Handstand Push-Ups
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Wednesday

Pre WOD Four sets of: Shoulder Press x 3-5 reps Rest 90 seconds Strict Toes to Bar x 6-10 reps Rest 90 seconds WOD Complete as many rounds and reps as possible in 6 minutes of: 12 Pull-Ups 12 Push Press (95/65 lbs) 30 Double-Unders
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Tuesday

Pre WOD Five sets of: Deadlift x 4-6 reps Rest 20 seconds Ring Push-Ups x max reps Rest 2 minutes WOD Four rounds for time of: Run 400 Meters 20 Thrusters 75/55
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Monday

Pre WOD Four sets of: Power Clean x 1.1.1.1 (rest 10 seconds between singles) Rest 2 minutes Weighted Pull-ups x 2-3 reps Rest 2 minutes WOD For max reps/calories: 2 Minutes of Wall Balls (20/14) Rest 2 Minutes 2 Minutes of Burpee Box Jump-Overs (24″/20″) Rest 2 minutes 2 Minutes...
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Saturday

Pre WOD RomWOD WOD In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of: 5 Push-Ups 10 Kettlebell Swings 53/35 15 Air Squats 200 Meter Run
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Friday

Pre WOD Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…...
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Thursday

Pre WOD Take 15-20 minutes and build to a heavy, but not necessarily 3-RM Deadlift If you lose positioning or mechanics, your set is over. WOD Complete rounds of 15, 12 and 9 reps for time of: Deadlift (1.25 x bodyweight for males/bodyweight for females) Pull-Ups Push-Ups
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Wednesday

Pre WOD Four sets of: Push Press x 3-5 reps Rest 90 seconds Weighted Supinated-Grip Pull-Ups x 3-5 reps Rest 90 seconds WOD For time: 10 Wall Ball Shots (20/14) 1 Strict Ring Dip 9 Wall Ball Shots 2 Strict Ring Dip 8 Wall Ball Shots 3 Strict Ring Dip … 1 Wall Ball Shot 10 Strict...
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